Every week you will run for 3 days and two days you can do some cross-training.

Week 1:

Day 1: Walk for 2 min/Run for 60 sec. Do this 5 times with 1 min break in-between

Day 2: Cross-training of your choice for 10-15 min

Day 3: Walk for 2 min/Run for 90 sec. Do this 5 times with 1 min break in-between

Day 4: Cross-training of your choice for 10-15 min

Day 5: Walk for 2 min/Run for 3 min. Do this 5 times with 1 min break in-between

Day 6: Rest

Day 7: Rest

Week 2

Day 1: Walk for 2 min/Run for 5 min. Do this 4 times with 1 min break in-between

Day 2: Cross-training of your choice for 20-25 min

Day 3: Walk for 2 min/Run for 6 min. Do this 4 times with 1 min break in-between

Day 4: Cross-training of your choice for 20-25 min

Day 5: Walk for 2 min/Run for 8 min. Do this 3 times with 1 min break in-between

Day 6: Rest

Day 7: Rest

Week 3

Day 1: Walk for 1 min/Run for 7 min. Do this 4 times with 1 min break in-between

Day 2: Cross-training of your choice for 30-35 min

Day 3: Walk for 1 min/Run for 8 min. Do this 3 times with 1 min break in-between

Day 4: Cross-training of your choice for 30-35 min

Day 5: Walk for 1 min/Run for 13 min. Do this 2 times with 1 min break in-between

Day 6: Rest

Day 7: Rest

Week 4

Day 1: Walk for 1 min/Run for 15 min. Do this 3 times with 30-sec break in-between

Day 2: Cross-training of your choice for 40-45 min

Day 3: Walk for 1 min/Run for 17 min. Do this 2 times with 30-sec break in-between

Day 4: Cross-training of your choice for 40-45 min

Day 5: Rest

Day 6: Rest

Day 7: Run for 24 min. Do this 1 time

Now we are at the end of 28 days (4 Weeks X 7 Days)

Week 5

Day 1: Cross-training of your choice for 40-45 min

Day 2: Run for 30 min. Do this 1 time

30 days running challenge for beginners. If you want to run 30 min continuously in a span of 30 days, this is the challenge you should go for. It will provide you with step by step method to start running in 30 days.

How to get in the habit of running every morning?

WARNING: Embrace yourself – It’s a long read

Morning is my favorite time to run. It’s calm, serene and you can just completely focus on your running.

Once you run in the morning you have already achieved your daily fitness target. No further time adjustment, shuffling meetings or sacrificing your family time.

So if you plan to go for your run at 5 AM, you need to be in bed by 10 PM.

But you are not a machine, that once you press the button its turned off. You may not be habituated to sleep so early.

Sleeping on time also needs some effort initially. Your body’s clock needs to get adjusted first to your new routine.

Some tips to be in bed on time

Avoid your afternoon siesta.

Don’t drink too much black coffee in the evening.

Don’t eat late, latest by 6 PM.

Preferably eat a light meal.

Try having a warm bath before bed, it helps in getting a good night sleep.

Even better if you can add some essential oil in your evening bathing ritual.

Don’t spend time on your gadgets before sleep. Shut them off, an hour before your sleep.

Avoid sitting up late watching your favorite show.

Even with all these changes its possible that you are wide awake in your bed.

Why?

Your body has an internal clock.

If previously your bedtime is set for 11 PM, you may find it difficult to sleep at 9 PM.

What to do?

Your body needs to reset its clock and it may not happen overnight. Practice sleeping 15-30 min early each day until you reach your desired time. It may take a couple of weeks or a little longer to get used to the new plan. But eventually, this will happen.

On the bright side of this is when you push yourself to sleep early, your rest of the day will start to fall in place. You will push yourself to wake up early and you will be way more organized with your time.

You can follow the same regime, sleep 15-30 min early and wake up 15-30 min early.

Set up your alarm clock before going to bed and keep it away from your reach. This will force you to get out of bed.

When I implemented this, I got one of those twin bell alarm clocks and kept it in the common bathroom. I literally remember sprinting to the bathroom one morning to shut it off so that no one else gets up.

By the end of that sprinting, it was well awake…and that day somehow my body registered that I’ve to get up in the morning and the daily struggle became way less.

You may also use those wake-up light alarm clocks. I later switched to them once I got used to getting up in the morning. I never liked that jolted feeling in the morning that my dependable twin bell used to give me. But initially, it was very effective. So when I was ready I switched to this gentler clock.

PRO TIP: Never place the alarm very close to you. It’s very comfortable to just snooze it off and your morning running habit will fly out of the window. You should keep it at a distance from where it is well audible.

Once you are up, after all these efforts you would really not want to waste any time to get out of your door. For that, you should keep your running sportswear ready the previous night.

Trust me, it not only saves your time but also will help you to get into the running habit easier and faster.

Believe me, even with such a solid plan you can still catch yourself giving 101 excuses for staying in bed.

Some excuses could be as silly as I am late by 10 min I cannot achieve my target today, so let’s not waste my time and sleep off. (Guilty as charged :P)

Or, I have a long day planned today, it can get very stressful. I need extra sleep today. (Again guilty :D)

So, how to keep yourself motivated?

Initially, going out for a run in the morning is more of a mind game. You need to literally tell your mind to be out for running.

Banana – This wonder food needs a special mention. Bananas are delicious and packed with nutrients. The best part about banana is you can enjoy it at any point in the day. It is a convenient carry-along snack. It helps in instant energy booster and also in post-run recovery. It makes you full and decreases your cravings. The GI of banana is between 50-100, hence if you eat a banana when you have a sweet tooth it will not shoot your sugar level. So just go bananas!!

Resistance training

Great that you are running well!!

But, is your body really in a condition to sustain your running?

How can your body support your running?

Running alone is not sufficient for you.

To run better and longer and to continue running for years, you need to improve or tone your body.

This is where Resistance training or strength training fits into your regime.

Run 30 min straight in 30 days with this running plan. If you cannot run for more than a couple of minutes and want to get in a great running shape then this 4 weeks running plan will help you to run non-stop for 30 min.

If you are a beginner runner and want to run 30 min straight then this plan is for you. This simple 30 min running plan will help you to not only get started but also will build your stamina.

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